It’s Menopause Awareness month
October is Menopause Awareness Month and this year there is a special focus on cardiovascular disease (CVD), including heart disease and stroke.
Oestrogen is protective against CVD, it helps to keep our cholesterol in check; keep our arteries flexible and prevent stiffness. This is the reason we suffer less heart attacks in comparison to men in our pre-menopausal years. However, all that changes once our oestrogen levels start to decline during the menopause :(
Cardiovascular disease is one of the main killers in women but a lot of us are unaware of that fact, so let’s get the conversation going and learn what we can do to help our ourselves.
Being physically active, eating a good diet, keeping cholesterol, blood pressure and blood glucose levels in check are all essential.
Wherever you are in your menopause journey, before or after, here are some key areas to focus on to help you lower your risk.
So what do we know?
Studies show that the higher quality your diet the lower your risk of CVD
The Mediterranean diet is protective
A diet largely based on plant foods correlates with lower risk
Oily fish may also lower your risk of heart disease
Being physically active and staying a healthy weight is essential
So here are some habits you can weave into your diet, to feel good in the here and now and to protect your future health
Make legumes a feature of your diet - in my book, Feel Good For Menopause I advocate eating legumes for lunch, I believe they’re that important.
That’s because they contain fibre, phytoestrogens, protein, they play a central role in the diet of all the long lived women in the blue zones (those longevity hotspots around the globe).
Use extra virgin olive oil on a regular basis - Why…? Research shows that it strongly promotes heart health due to its high polyphenol content (plant compounds that are beneficial to health). Polyphenols help combat oxidative stress which is a type of stress we all have within our bodies that damages proteins and DNA. Eek, not what you want! As little as one and half tablespoons a day can help protect us from this process.
Eat more fish like salmon, sardines, mackerel. Why…? They may help lower your risk of heart disease, due to their anti inflammatory omega 3 fats. They may also help reduce blood pressure, lower triglycerides and reduce the risk of an irregular heart beat. Aim to eat them at least twice weekly.
Ensure you have adequate protein - Why…? This helps you manage your appetite, may reduce your body fat and your cholesterol, as well as improve your blood sugar control. It also helps you maintain your precious muscle mass. Aim for 25-30g of protein with most meals. Good sources include tofu, beans, eggs, nuts and seeds, fish and legumes (chickpeas, beans etc)
Stay away from processed foods as much as possible. The evidence is stacking up against them because they can irritate our guts, mess with our appetite control and interfere with our hormone balance. Plus they often contain added sugar, salts and a plethora of non food chemicals that generally mess with our bodies.
Here’s how to simply put this into practice
Go to lunch. Quick, easy and so nutritious . . .
Take a bowl, fill it with a cup of cooked chickpeas or lentils
Add some salad, such as half an avocado, some chopped red onion, cherry tomatoes, grated carrot and green salad leaves and any fresh herbs you have.
Dress with 1-2 tbsp of olive oil and lemon juice or balsamic vinegar
Open a can of sardines or a tin of wild Alaskan salmon and place on top or enjoy alongside. Don’t like fish, then what about tofu?
Sprinkle with a few nuts or seeds
